Sam and Schoepfer qualify as individuals!!!

Saturday 11/14/09-CAROLINE DOES IT! Soph becomes the 3rd group champion in a row for the PIRATES!! Mancuso improves his number 2 all time performance and Scheopfs finishes a strong 10th!

Friday 11/13/09-light run and strides

Thursday 11/12/09-light run followed by strides

Wednesday 11/11/09-Light run and strides.

Tuesday 11/10/09-Club 7 got in a 55 minute run and 4 corners. Varsity guys hit a 4 mile warm-up, followed by 2 miles at threshold followed by a few 800’s (3) on a 4 minute cycle. Coooldown after

Monday 11/9/09-Varsity went to the tow path and completed 10-11 miles of running plus 8 strides. Club 7 completed a workout of 3 miles, 6×800 on a 4 minute cycle, one mile or so down and stretching. Doogy led the way in around 2:24-5. Good day- perfect weather.

Saturday 11/7/09-2 miles up, 3 miles rcae, 2 miles down JV did a warm-up followed by 2 on 2 off for 32 minutes.

Friday 11/6/09-light run

Thursday 11/5/09-9 miles of running

Wednesday 11/4/09-long warm-up, easy 200’s and cooldown.

Tuesday 11/3/09-light run and strides.

Monday 11/2/09-3 miles warm-up to Community Park, 8 strides, 7x 800 on a 4 (duides)- 5 (ladies) minute cycle. 1 mile coodlwon for around 7.5 on the day. JV completed a 50 minute run and 10 strides. Good day. Mancuso led the way between 2:20-225, Caroline led the way for the ladies in around 2:50ish.